Nutrition Myths and the Truth about Carbohydrates By: Kirk Vidrine

Kirk Vidrine Master’s Degree Human Nutrition Dr. Mike Keenan Resistant Starch Sodium Butyrate Body Fat Fitness Professional 10 years Spectrum Fitness Complete fitness Everyday Nutrition

The Problem

Obesity has a strong correlated to high mortality diseases Estimated 325,000 deaths annually Direct health care cost of $78 billion dollars annually Over 9% of total health care cost

Diets to the Rescue

Myth 1: The hCG Diet hCG is the pregnancy hormone British endocrinologist Albert T. W. Simeons' Theory: hCG increases weight loss, spares protein and reduces hunger

hCG Diet Problem 1: lack of evidence 1 study in the 70's showed results Protocol for most studies is a 500 kcal/day with hCG injections Every study since has shown no results No significant research since the late 90's

hCG Diet Bottom line hCG has no effect on weight loss or appetite suppression hCG diet weight loss is due to starvation and placebo effects

Myth 2: Skipping meals is the best method to lose weight Theory: Reducing meals should lower calories and lead to weight loss

Myth 2: Skipping meals is the best method to lose weight Problem 1: Metabolism slow down The Horse and Bear theory

Myth 2: Skipping meals is the best method to lose weight Problem 2: Rebound overconsumption Skipping meals increases hunger hormones Skipping meals may lead to compensation eating and weight gain

Myth 2: Skipping meals is the best method to lose weight Bottom line Skipping meals reduces your metabolism and leads to overeating Small, frequent meals improves food choices and fat loss Try to eat 4-5 times a day

Myth 3: You should not eat after you workout Theory: If you don't eat after working out your body will continue to burn extra body fat

Myth 3: You should not eat after you workout Problem 1: Muscle and metabolism loss Exercise causes Glucose loss & muscle damage Not eating after working out may impair muscle development

Myth 3: You should not eat after you workout Window of muscle opportunity 3-6 hours post workout Carbohydrates grams Protein 20 grams Muscles increase metabolism 70% of your calorie output happens outside the gym.

Myth 3: You should not eat after you workout Bottom line Eating within 3 hours after you workout Improves muscle recovery Improves muscle performance May improve long term fat loss

Myth 4: If you don't eat fat, you can't get fat. Theory: Carbohydrates are for energy Protein is for muscle Fat is for fat Therefore if you don't eat fat, you can't get fat

Myth 4: If you don't eat fat, you can't get fat. Problem 1: Fat is essential Dietary fat is necessary for biological functions Essential fatty acids can't be made within the body Some fats have shown health and body fat benefits Olive oil Fish oil Nuts and seeds

Myth 4: If you don't eat fat, you can't get fat. Problem 2: the 80's Fat gram = 9 calories Carbohydrate and Protein grams = 4 calories Low fat = low calories = weight loss Walter Willett study Dietary fat % decreased Calorie intake and body weight increased

Myth 4: If you don't eat fat, you can't get fat. Problem 3: built to be fat Starvation has been a major problem throughout history Body fat is a safety mechanism

Myth 4: If you don't eat fat, you can't get fat. Bottom line Fat is a necessary health nutrient with health benefits Any Nutrient which contains calories can be converted onto body fat Try to consume health fats such as olive oil, fish oil and nuts or seeds

Myth 5: More Protein = Larger Muscles Theory : Muscle is made from protein, therefore The more protein you eat the larger you muscles will grow

Myth 5: More Protein = Larger Muscle Lemon's study Assessed nitrogen balance of new exercisers with low (0.8 g/kg) to moderate ( g/kg) protein intakes Exercisers with moderate protein intakes had a positive nitrogen balance Exercisers with low protein intakes had a negative nitrogen balance Study suggests increased protein intake is needed for muscle development

Myth 5: More Protein = Larger Muscles Many more studies Assessed protein balance of exercisers with : Low (0.66 g/kg - 0.8g / kg) Moderate ( g/kg) High protein ( kg/kg) Similar findings as lemon, but.... Higher protein diets showed no greater benefits

Myth 5: More Protein = Larger Muscles If muscle is made from protein, then why doesn't the body create more muscle with extra protein intake? The body tries to be energy conservative Muscle is energy expensive Many protein sources are high in saturated fats

Myth 5: More Protein = Larger Muscles Bottom Line Calories and protein are required for muscle repair and growth Moderate intakes of protein helps muscle development in short term trials Excessive protein intake is unnecessary for stimulating muscle developement

Carbohydrates Bad reputation, good reason Blood Glucose, Insulin & Glucagon Eat Insulin Forget to eat Glucagon

Carbohydrates When insulin is high, fat building is high When glucagon is high, fat "burning" is high Carbohydrates increase blood glucose levels

Skinny Countries

Results

What really works Dena (2003) JAMA 107 articles 3,268 participants No difference with Carbohydrate intake Major difference Starting weight Total calories Total time on diet

Carbohydrates Fat metabolism is dynamic Net body fat levels Weird fact : protein has a larger gram for gram insulin secretion rate than carbohydrates

Good Carbohydrates? High quality carbohydrates have shown health benefits: Cancer prevention (particularly colon) Cardiovascular health Weight/fat loss Fruits Vegetables Whole grain, high fiber starches Beans and legumes Sweet potatoes or yams

Good Carbohydrates?

High Carbohydrate User Clearance Bass Lawyer Bodybuilder Fitness author Carbohydrate advocate

Review Stay away from hCG Eat small frequent meals throughout the day Eat within 3 hours after exercising Excessive intakes of protein are unnecessary for muscle development Any macronutrient can increase or decrease body fat, the key is to eat healthy foods choices

Questions